Back to Wall Handstand
Description
The Back to Wall Handstand is an excellent exercise for building upper body strength and improving balance. To perform this exercise, start by standing with your back against a wall. Kick your legs up while keeping your core engaged and your body straight. Ensure that your hands are shoulder-width apart and firmly planted on the ground. As you ascend, focus on pushing through your shoulders and keeping your head neutral. Hold the position for as long as you can, maintaining control and stability. This exercise primarily targets the shoulders, triceps, and core, making it a great addition to any strength training routine.
Difficulty & Category
Intermediate
Isometric
Affected Muscles
Deltoid (Anterior)
Deltoid (Lateral)
Rectus Abdominis
Triceps Brachii
Trapezius (Upper)
Transversus Abdominis
Pectoralis Major
Body Areas
Shoulders
Core
Arms
Back
Chest
Progressions
The handstand kickup is the fundamental way to enter a freestanding handstand. 1\. Start in a standing lunge position with your arms reaching overhead. 2\. Lean forward and plant your hands on the ground, shoulder-width apart, about a foot in front of your lead foot. 3\. Simultaneously kick your back leg (the 'kicking' leg) upward while pushing off the ground with your front leg (the 'jumping' leg). 4\. Aim to bring your hips over your shoulders. 5\. As your legs reach the vertical position, bring them together and engage your core and glutes to find balance. Keep your elbows locked and push the floor away actively throughout the movement.
Dynamic
Intermediate
Skill
An advanced bodyweight exercise that involves balancing on the hands, targeting the shoulders and core.
Isometric
Intermediate
Skill
Similar Exercises
The Chest to Wall Handstand is an isometric exercise that focuses on building strength and balance in the upper body and core. To perform this exercise, start by facing a wall and place your hands shoulder-width apart on the ground, about a foot away from the wall. Kick up into a handstand position with your chest facing the wall. Keep your body straight and engage your core to maintain balance. Your toes should lightly touch the wall for support. Hold this position for the desired amount of time, focusing on keeping your shoulders active and your body aligned.
Isometric
Intermediate
Skill
- Begin in a deep squat with your feet close together and hands placed firmly on the floor in front of you, shoulder-width apart.
- Spread your fingers wide and press through your palms to create a stable base.
- Lift your hips high and place your knees on the back of your triceps, as close to your armpits as possible.
- Lean forward, shifting your center of gravity over your hands. Keep your gaze forward rather than straight down to help with balance.
- Gently lift one foot off the floor, then the other, bringing your big toes to touch.
- Engage your core and push the floor away, rounding your upper back slightly. Hold for as long as possible while maintaining steady breath.
Isometric
Intermediate
Skill
The forearm stand, also known as Pincha Mayurasana, is an inversion that focuses on shoulder strength, stability, and core control. To perform it, place your forearms on the ground, shoulder-width apart and parallel. Distribute your weight evenly across your palms and forearms. Walk your feet toward your elbows, lifting your hips high into a 'Dolphin' position. Engage your core and kick or press up into a vertical position. Ensure your shoulders are stacked directly over your elbows and actively push into the ground to avoid sinking into the joint. Keep your legs squeezed together and your core tight to maintain a straight line and prevent excessive arching in the lower back.
Isometric
Intermediate
Skill
Last updated: 3/6/2026